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6 Ways to Start Waking Up Happy

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Some of us absolutely despise walking into work in the morning. Why? Because we’re not happy morning people, that’s why. Unlike the other species of human being that actually enjoys the morning-time, we need either: (1) time or (2) caffeine.

It’s not uncommon to be an Eeyore (See “Pooh, Winnie the”) in the morning, especially in the workplace. A lack of energy and a desire to communicate can make mornings rough. Throw 7 AM into the mix and you become that person who mumbles a barely audible “…morning…” while pacing to your workspace, hoping nobody says anything to you that actually requires a response.

That being said, there are things we can do to your make mornings a little brighter (pun intended). In fact, here are 6 ways to brighten (pun intended) up your morning…

6 Ways to Start Waking Up Happy

1 – Let that sunshine in!

OH, YES… despiser of the morning ritual, we know your secrets. How you just love to keep the shades and curtains fully closed, hoping that the sun doesn’t peer in to disrupt you of that precious shuteye.

Here’s some motivation for you, though. When you allow the sunshine to make its presence felt, your body stops making a little hormone called melatonin. This hormone creates the heavy sleepiness feeling that is felt just before sleep and just after waking up. This hormone is your enemy when attempting to become somewhat functional in the morning.

Here’s a little trick if you are dreading the idea of sun peering into your bedroom during your zzz’s…buy an eye mask. Or don’t buy one and just take a cold shower…or not…either way.

2 – Listen to some happy tunes

What is it about a good jam that just boosts our mood? Seriously…when you’re in a bad mood or just downright tired, put on a good tune and see what happens. There’s pep in our step, our brain is engaged, and that dreary feeling just dissipates.

This happens because music is thought to create endorphins, which are feel-good chemicals that create excitement while also making us more energetic. One piece of advice on this, however: don’t play the same some over and over again. You may just end up despising the song, crushing your alarm clock, or both.

It’s a good idea to make the music upbeat. Create a playlist of some sort with just songs that get you into a dancing frenzy; so no “Everybody Hurts” in other words…

3 – Stretch

When you sleep the body often contorts into positions that are not ideal. Ever wake up and try to turn your head, only to find out that this simple movement causes excruciating pain? Well, that’s what happens when you unconsciously attempt to rotate your neck 90 degrees in your sleep.

Stretching regimentally or with just a few quick movements brings an assortment of benefits. Among these various benefits are kicking your circulatory system into gear while awakening your nervous system, which results in feeling much more invigorated.

stretches to wake up happy

In addition to awakening the body, stretching also relieves symptoms of both stress and anxiety, while improving overall health. As it pertains to waking up, the stimulation of blood flow to the spine and nervous system are the most significant benefits.

Have you ever wondered (like I have) why Yoga has attracted an almost cult-like following? Well, now you have your answer. In fact, yoga offers huge benefits.

4 – Drink fluids (especially water) first thing

When you sleep, you are essentially fasting for 6-8 (or more) hours. You are abstaining from the ingestion of both drink and food for a pretty significant period of time. So, while you may indeed be losing a little weight, it causes some unpleasant effects when you awake.

Part of sleeping is that your body becomes dehydrated, which is natural because no fluid intake for a couple of hours usually results in some degree of the symptom. When your body experiences dehydration, the blood flow to your brain is reduced to a significant degree. As a result, the brain is more lethargic and less responsive to stimulation.

Drink water

To counteract this effect, drink up to 32 ounces (two big, full cups) of water upon waking. This can be a difficult habit to attain because the brain is not fully attuned in the morning, making it easy to forget. Even when you remember, the thought of drinking a significant amount of water is less than appealing. However, the benefits are significant especially if you’re a morning Grinch.

5 – Be present and happy for all you have

As with any time of day, the act of being present in your thoughts is important. As mentioned, the morning is a time of day that significantly challenges your cognitive processes. Your natural instinct may be to immediately begin thinking about everything that you need to do in order to get out the door. Even those who have made a commitment to the acts of mindfulness and single-tasking find the morning to be an especially difficult time of day.

wake up happy

When your thoughts begin to wander (which they probably will) remember to take one step at a time. Hopefully, after reading this article your morning routine will consist of awaking to sunshine, doing a few quick stretches, putting on some music, drinking some water, getting a little exercise, and hopping in the shower.

Make a conscious decision to take your wandering thoughts and turn them into a present, single-tasking routine. As a result, you’ll find your mornings to be more manageable and productive while creating a good frame of mind to carry forward throughout the day. In short, you will feel happy.

6 – Hit the gym

It certainly doesn’t hurt to have some kind of exercise routine built into your morning schedule. Aside from the obvious health benefits, a 30-45 minute exercise session will get your heart pumping, create some much-needed energy, and put you in a happy state of mind to start out your day.

workout to stay happy

To clear up a common misconception, your exercise routine does not need to be rigorous. Of course, if you have some specific health goals in mind, it is certainly more beneficial to have some kind of structure to the routine. If you are just trying to gain some energy, you’ll find that even a quick 15-30 minute session of body exercises, biking, jogging, or weight lifting will do the trick.

Do not feel that you need to stick to any one specific set of exercises. Instead, do what is most enjoyable to you. As long as you’re getting your body in motion, you’ll immediately feel the tremendous benefits that exercise brings in the morning.

5 Tips to Keep your New Year’s Resolution Alive

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According to a study from the Journal of Clinical Psychology at the University of Scranton, only 8% of Americans achieve success with their New Year’s resolutions. Unfortunately, many people make them on NYE, then quickly forget about them a few weeks later, or let their minds convince them that they could never accomplish their goals, and give up on the idea altogether. If this sounds like you, use these tips keep your resolutions alive well into the new year:

5 ways to keep your New Year’s resolution going strong:

1. Strive for excellence, not perfection

No one is perfect, so don’t beat yourself up if you fall off the wagon. Just pick yourself back up, and remind yourself that each day serves as a new beginning. You can easily dust yourself off and get back on the horse, no matter how far you’ve fallen. Just because it’s taking longer than you thought to reach your goal, doesn’t mean you should accept defeat and leave your resolutions in the dust. After all, you might be only a few feet away from the mountaintop without even knowing it, so keep striving toward your goals if it feels right in your heart.

2. Remember your “why”

Why do you want to achieve the goals you set for yourself? How will this make your life better, and make you feel more fulfilled? Reference your “why” often so that you can remind yourself what made you start this journey in the first place. When you remember why you set a certain goal, you will be much more likely to follow it through to the finish.

3. Practice positive affirmations

If you don’t already, set aside a few minutes each morning to set your intentions for the day. Make time to sit alone with your thoughts, and notice any negative thinking patterns. Then, try and transmute these negative thoughts into positive affirmations by reminding yourself of all the reasons why you can stick to your resolutions. Say things to yourself such as “I am powerful and can reach any goal I have in mind” or “Nothing will stop me from achieving my goals.” This will set the stage for your day, and help you stay on track.

positive affirmations - resolution

Also, don’t be afraid to practice positive affirmations at any time you need them, whether that be at your desk at work, at the gym, or at school. Simple, positive reminders can really help you stay focused and keep your energy levels up.

4. Set small, measurable goals to keep you motivated

If you have several large goals set for the year, you might become discouraged if you feel you have to climb mountains in one setting just to reach your dreams. Instead, aim for the ledges along the way up, and set realistic time frames for achieving each goal.  Break up your big goals into smaller milestones that you set over the course of a few weeks or a few months; this will make your goal seem more attainable, and help you stay motivated.

set goals - resolution

For example, maybe you want to lose fifty pounds. This can seem like a daunting task, especially if you have never developed a steady workout routine before. However, you can achieve your overall goal easier if you break it up into smaller ones. Maybe you could set a goal to lose ten pounds each month for five months, or five pounds a month for ten months. Set goals that won’t overwhelm you, and make sure you congratulate yourself each time you hit your target.

5. Replace negative thoughts with positive ones

As aforementioned, negative thoughts can drain you of energy and make you anxious about the outcome of your goals. Instead of worrying, talking down on yourself, and getting angry at yourself, empower yourself with positive thinking practices and good energy. Become aware of negative thoughts, but don’t become attached to them. Just let them come into your brain, and then focus your attention on something else. Meditation provides a great way to practice this because it allows you to take the role of the silent observer of your thoughts, which will help you identify negative thinking patterns.

Replace negative thoughts - resolution

Tell Us About Your New Year’s Resolution

Join the discussion: What tips can you add to this list to help people keep their resolution going strong?  Add to the conversation below!

10 Simple Ways to Add Spirituality to Your Daily Life

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When you look around at the state of the world today, you might see disarray, confusion, and fear. One of the major reasons it seems so imbalanced is because its people are greatly imbalanced — but you can find stability again. Many people often lose touch with themselves, the Earth, and others simply because they don’t spend enough time developing positive spirituality. If neglected for too long, this can wreak havoc on the mind and body.

If you have been wondering how to find simple yet effective ways to incorporate spirituality into your daily life and create more balance within yourself, these tips can help you get on the right track.

10 Simple Ways to Add Spirituality to Your Daily Life:

1. Pay attention to your breathing

One of the easiest ways to connect with the Higher Source is through our breath. If your breath is staggered, sharp, and nervous, you will likely feel this way on the inside. Also, your brain can dictate your breathing pace, depending on your thinking. For example, if you have a million things on your mind and flit from one thought to another, your breathing will probably reflect your mental state. Slow down your thoughts, slow down your breath, and relax. Easier said than done, but you will notice your breathing regulated over time if you put awareness into every breath you take.

2. Stay in the present

“If you are depressed you are living in the past, if you are anxious you are living in the future. If you are at peace you are living in the present.”  Lao Tzu

Don’t let your mind wander too far into the past or the future because one has passed, and the other hasn’t. You can only control your thoughts at this very moment, so stay present and enjoy life.

3. Meditate

Meditation builds on tip #2, forcing you to stop whatever you’re doing and become aware of your thoughts, body, and breath. Right now! If you don’t practice meditation already, the next tip might help you get started with regular practice. This will seem hard at first. That’s because our minds and bodies are so used to rushing around from one place and one thought to another without much rest at all. Meditation will allow you to relax into a deep, peaceful state and guide you to develop a closer bond with the universe. This ancient practice is at the heart of spirituality. and will help you transcend the 3D world into a limitless, loving, and open one.

4. Walk outside… barefoot

Known as “grounding” or “earthing,” going outside barefoot and sinking your feet into the grass directly connects you with the Earth. It will help you balance your root chakra, which governs the connection with your physical body. Running or walking outside barefoot allows Earth’s energy to move through you, which can help you feel more secure and balanced.

5. Drink a lot of water

Water has many benefits, including flushing out toxins, keeping you hydrated, helping with brain functions, and giving you energy. Dehydration can lead to many problems, such as confusion, dizziness, and even heart palpitations. Water keeps your body functioning properly. Of course, a healthy body plays a big role in the evolution of consciousness and spirituality.

drink water - Spirituality

6. Take your exercise outdoors when possible

There’s something incredible feeling about exercising outdoors. It doesn’t matter if you prefer to practice Yoga, jog through the park, or walk the dog.  Just get outside and make it happen!

Some studies prove that outdoor exercise often offers better benefits than indoor activities. But, that’s only the tip of the iceberg!

best exercise for Spirituality

Being outside makes you feel at one with Earth. The chirping of the birds as you stretch or feel a cool breeze as you work out makes outdoor exercise a transcendental experience for many.

7. Help others

Volunteering or simply performing acts of kindness will deepen your compassion and help you grow spiritually. By offering a helping hand to others, you will consequently help yourself. Giving is receiving; every time you extend your help to people, they will be much more likely to help you when you need it.

8. Listen to conscious music

Pay attention to what you listen to. Why? Because the frequency of the music will influence either an increase or decrease in your spirituality. In general, the music on the radio that talks about promiscuous hookups, parties, and excessive materialism resonates at a lower frequency and doesn’t send out a loving, peaceful message.

listen to music

Listen closely to the lyrics in your playlist, and make a special one that only involves positive, uplifting verse.  You’ll be surprised at how much better you feel, and what types of experiences you encounter.

9. Give love to yourself and others

One of the simplest and most rewarding ways to feel more spiritual is to offer yourself and others love any chance you get. Compliment others, give hugs to strangers, love yourself no matter what, and remember that you are to be the change. Love will change this world because it changes you and helps you spread that change outwardly.

self love - add Spirituality

10. Visit a special spot in nature

You might have found a sacred garden or a cove at the beach that resonates with your soul. Visit this place as much as possible to help you connect with your true nature.  Not only will it connect you with yourself. But you’ll also connect with the healing energy from the Earth as well.

Join the conversation:  What simple ways do you add spirituality to your daily life?  Share in the discussion below!

10 Rituals to Guarantee a Good Night’s Sleep

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How well your body functions tomorrow will be a result of how well you sleep tonight. Biologically speaking, sleep is one of the most important things for you. In addition to being an essential part of a healthy lifestyle, adequate sleep benefits your mind, heart, weight, and more.

Need some convincing to get adequate sleep? Here are some benefits of shuteye: improved memory, longer life, less inflammation, more creativity, better performance, sharper attention, healthier weight, lower stress, less accidents, less anxiety…just to name a few.

If sleep is so important, than why are so many bad at hitting the pillow? Consider these findings from the National Sleep Foundation (NSF):

“…millions of people do not get enough sleep and many suffer from lack of sleep…surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated…more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month…69 percent of children experience one or more sleep problems a few nights or more during a week.”

These statistics are staggering, and clearly indicate a need for some of us to change our bedtime habits. There is only one way to do this: evaluate what you do before bedtime and change your habits, it needed.

These 10 sleep rituals will get you to la-la land in no time!

#1 Establish a pre-sleep ritual

Relaxing activities such as taking a bath and reading a book, or doing relaxation exercises makes the transition to sleep much easier. Bathe with bath salts and lavender to further enhance relaxation and then do some light reading (no “Pride and Prejudice, in other words). Whatever feels most comfortable to you to bring yourself to a calm, relaxed state is what will ultimately help you sleep the best.

Also, shun doing anything stressful or stimulating such as work before bed. Stressful activities, whether physical or emotional, cause the release of the stress hormone cortisol which increases alertness.

#2 Have a sleep-inducing environment

Try to limit your bedroom to sleep. Consider getting rid of the TV, computer, or other time-sucking gadgets that will entice you to say “just another five minutes.”

Some other things to consider:

– Using earplugs to minimize outside noise.

– Using an eye mask.

– Keep the temperature cool (around 60-75º F)

– Have comfortable mattresses and pillows.

– Using dim, comfortable lighting

#3 Exercise at the right time

Exercise is a great habit that has numerous physical and mental benefits. That being said, you should schedule your exercise sessions at the right time. If you work out too late, it could negatively affect your sleep. This is because exercise releases the stress hormone cortisol.

Exercise for a good night sleep

If done at least three hours before bed, exercise can actually promote falling asleep. Cortisol and other hormones are a non-factor at this point, and your body is ready to rest due to tired muscles.

#4 Eat lighter in the evening

A large meal promotes drowsiness but delays digestion. Digestion of foods late at night will interfere with your sleep, potentially causing you to wake up. Avoid this by eating your largest meal before mid-afternoon, while keeping your evening meal under 500 calories.

Eat healthy

Having a healthy bedtime snack is both a great dietary and sleeping habit. Bananas are great because they contain less than 100 calories and have sleep-inducing ingredients such as potassium. They also contain the right amount of carbs, which are great for aiding sleep.

#5 Try some aromatherapy

Research has shown that aromatherapy may be effective in promoting relaxation. Scientists believe that the chemicals contained within some essential oils (such as lavender or chamomile) may trigger some of the brain chemicals involved in sleep.

Using an aromatherapy diffuser is a great way to disperse essential oils. Once dispersed into the air, you should feel calm, relaxed and ready to snooze within 20-30 minutes. You can pick up a good aromatherapy diffuser on Amazon for around 40 bucks.

aromatherapy - good night sleep

#6 Avoid alcohol, caffeine, and nicotine

While true that alcohol helps to induce sleep, it actually causes a stimulant response in the brain within a few hours. As a result, you will wake up more often and reduce the quality of your sleep later in the night.

Caffeine, as we all know, is a stimulant. Stimulants create feelings of alertness in the body and brain…enough said. It is recommended to abstain from caffeine four to six hours before bedtime. Nicotine acts in the same way, so avoid it.

#7 Set your “internal clock”

This is often overlooked (including by yours truly) but is very important to establishing healthy sleep habits.

You set this internal clock by going to bed and waking up at the same time every day. On the weekends, this can be difficult to adhere to for obvious reasons. However, try to stick to these established times as closely as you can in order to avoid feeling sleep-deprived on Monday morning (yuck).

Internal clock - good night sleep

#8 Don’t watch the (alarm) clock

Yes, we have all done it – waking up and glancing at the clock to see how much more precious time of sleep we have. However, if it is within an hour or so until the alarm goes off, this may create the urgency to go back to bed. This is bad because it creates stress, making it much more difficult to get back to sleep.

 

To counteract this, consider turning the alarm clock around (a mirrored closet door will not work, FYI) or set the alarm on your cell phone and face the screen downward (this does work).

#9 Go to sleep when you’re actually tired

No need to thank us for the revolutionary insight here, folks…you’re welcome. If you find it difficult to fall asleep after about 30 minutes, get up and do something relaxing. This can include some stretches, some light reading, meditation or something else. When you feel your eyelids doing the droopy dance, head back to the sack.

#10 “Bump” some binaural beats

Binaural beats are great for inducing the requisite brain waves for sleep. The brain waves that you desire are Delta (less than 4 Hz) and are meant for deep, dreamless sleep, and Theta (4-7 Hz) which is for non-REM sleep.

You can download some binaural beats off of iTunes or the Play Store (for Android devices) or listen to binaural beats on YouTube.

7 Signs You’re in Tune with Your Inner Child

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Throughout life, we all transition from childhood to adulthood. For many, that poses quite a challenge. That difficulty arises because “growing up” comes prearranged with many responsibilities that are absent in the life of a child.  In fact, most people can recall a time when life seemed carefree and fun, with the ability to just enjoy life without a care in the world.

This free-spirited, fun-loving child within us doesn’t understand why it has to stay locked in a cage after only a few years of freedom. In addition, it longs to come out and play again.  It’s up to you to release your inner child, and you may actually be closer to doing that than you think.

“In my soul, I am still that small child who did not care about anything else but the beautiful colors of a rainbow.”  ~Papiha Ghosh

Here are 7 signs you’re in tune with your inner child:

1. You don’t wish to follow the status quo.

When it comes time to accept adult responsibilities and leave behind all the treasures of your early years, you might not feel ready. You might feel as though college, a normal job, and a cookie-cutter life won’t serve your highest good. The prescribed life plan seems restricting to you, so you bravely pave your own trail in life. You simply won’t live life-based on other standards, and now you want something different.

2. You’re drawn to fun activities (and even toys).

When watching children play, it can be easy for your inner child to cause you to get lost in the whimsical nature of childhood games and activities.  Children go through the day with a smile on their face and bounce between toys and activities, as happy as a clam. And if you love to participate in fun activities that you played as a child yourself as much as you like spending time with kids, there’s a good chance you’re in tune with your inner child.

You have definitely not lost your sense of playfulness if you still look forward to any chance to let your inner child come out to play.

3. You can’t understand all the negativity and violence in the world, and you feel very sensitive to it.

As children, we embody our truest selves, full of love, compassion, and empathy. We have no idea about the horrors of reality, and our parents (hopefully) try to raise us to become kind, loving, respectful beings. As time wears on, we get exposed to more and more atrocities, and slowly let that energy seep into our minds and bodies. However, a lot of us have recently experienced a huge shift in consciousness that has forced us to once again become sensitive to all the negativity happening globally. Many of us may identify as “light-workers” who feel responsible for Earth’s pain and long to change things for the better.

Distance yourself from negativity

4. You have honored your true nature, and you stray from anything that will silence it.

Maybe you once felt lost and lonely, and you chose to fill the void with anything that would bring temporary happiness. These things might be drugs, alcohol, bad foods, violence, sex, or any other addictions. Most of us have been here in the past, and it actually helps you discover your true self by realizing these destructive behaviors and slowly eliminating them in favor of healthier practices. Now, you may crave meditation, raw, plant-based foods, soul connections with people, time with nature, yoga, art, etc. Your true nature wants you to be happy, and you have embraced that.

inner child

5. You don’t feel afraid of anything.

Kids don’t know what fear is. That is because they haven’t been fully exposed to a fear-based world yet. Eventually, society instills fear in us, and our natural sense of curiosity and adventure becomes stifled. A lot of us have to remember that fear isn’t real; it’s just an illusion that limits us from amazing possibilities. Maybe you have recently taken back your courage and have chosen to get out your comfort zone, which actually comes naturally to children. You have allowed your inner child to run free again, which will help greatly along your spiritual journey.

6. You talk about your feelings openly and honestly.

Children don’t harbor their emotions; they lay everything on the table and cry when they feel the need to release intense feelings. Somewhere between here and adulthood, we are expected to become hardened and “strong,” and keep our emotions to ourselves. This actually creates long-term problems, like anxiety, depression, and anger. If you know that sharing your emotions in a rational and honest way is actually normal and healthy, your inner child is still very much alive in you.

happiness - inner child

7. You feel a deep connection to other animals and nature.

If you pay attention to children, they treat other animals and the planet with respect, compassion, and kindness. They would never dream of hurting other creatures or Earth, and feel deeply bonded to Gaia and her earthlings. As we grow up, we often lose this vital connection to our roots, and we often have a careless attitude toward other beings. If the acts against animals and nature deeply affect you, and you strive to take care of them as much as possible, you have strong connections to your childlike nature.

Final Thoughts on Being in Tune with Your Inner Child

Staying in touch with your inner child allows you benefits. You will keep an open mind, a free spirit, and a playful zest for life. Of course, the world needs more of each of these things!

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